1. Position your body in the correct starting stance:
Before beginning a deadlift, it is important to position your body correctly. Your feet should be shoulder-width apart and pointing slightly outward (about 10-15 degrees). Your hands should also be shoulder-width apart, gripping the bar firmly and evenly with an overhand grip. It's important to keep your back straight while maintaining a neutral spine and shoulders down, as this helps keep the stress off of your lower back.
2. Bend at the hips and knees, lowering yourself down towards the bar:
Begin by bending at both your hips and knees until you are in a squatting position directly above the barbell. Make sure to keep your back straight during this movement, as any curvature can cause unnecessary strain on your spine or other muscles. Once you are in position, take a breath before starting to pick up the barbell from the ground.
3. Grab the bar with an overhand grip, hands slightly wider than shoulder-width apart:
This will help ensure that you have enough leverage for optimal performance when lifting the weight off of the ground. Having too narrow of a grip can result in weaker lifts as well as potential injury due to lack of stability through arms and shoulders. Analyze how wide is comfortable for you and adjust accordingly once you’re ready to lift!
4. Extend your hips and legs, lifting the bar off of the ground while keeping your back straight:
This step requires strength and coordination between multiple muscle groups, so make sure that each muscle group is engaged properly before lifting up on the weight by pushing through your heels while keeping all other muscles contracted tight. As you lift up with proper technique, focus on maintaining an upright posture - if needed use mirrors or friends/family to observe whether form is correct before executing further repetitions!
5. Keep your shoulders down and pull the bar up towards your body until it reaches waistline:
Maintaining control throughout this part of the lift is essential for avoiding injury as well as maximizing results from each repetition; keep a neutral spine in order to avoid overextending any particular muscle group (i.e., lower back). Additionally, pulling with shoulders rather than pulling up with arms alone helps ensure an even distribution of power across all upper body muscles contributing to successful lift!
6. Pause for a second before lowering the bar back to ground ensuring proper form throughout entire repetition:
In order to obtain maximum benefit from each repetition while also avoiding injury risk , it’s important that you pause at this stage - allowing full muscular contraction - before releasing tension within muscles thus lowering weight onto floor carefully whilst maintaining strict form.